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Post by intenceman on Oct 21, 2007 18:43:00 GMT -5
Nice workouts! I think you stole my deadlift mojo.
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Post by mrky03 on Oct 22, 2007 19:44:24 GMT -5
I can see why the delts and tri's were BLOWN UP! ;D
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Post by mrky03 on Oct 22, 2007 19:46:37 GMT -5
Nice workouts! I think you stole my deadlift mojo. Thanks James, I'm pretty happy with my squating and deadlifting concidering the low carb diet I'm on right now and the fact that I only weigh about 193. ;D
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Post by mrky03 on Oct 22, 2007 19:54:21 GMT -5
squats 405x6,405x5,405x4
leg press 580x10,580x10,630x8
leg ex. 225x8 plus X reps, 210x8 plus X reps
stiff leg deads 325x6,325x6
walking lunges 50x10, 50x7
seated leg curls 170x10 plus X reps, 170x8 plus X reps
lying leg curls 90x6,75x6
meal 1 9 egg whites/3 yolks/1 serving oats/sugar free syrup
meal 2 6 oz. tuna 1 serving oats
meal 3 8 oz. chicken breast 2 cups broccoli
meal 4 8 oz. chicken breast 2 cups broccoli
pre workout N.O. Xplode
post workout Cell Mass
meal 5 10 oz. 92% lean beef 4 cups salad
meal 6 3 oz. lite mozzerella
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Post by EBA84 on Oct 22, 2007 21:13:30 GMT -5
You are doing great. Almost there.
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Post by RUBICON19 on Oct 22, 2007 21:36:10 GMT -5
Great #'s Joel!!! Very impressive. Especially on your diet!
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Post by mrky03 on Oct 23, 2007 17:53:10 GMT -5
Thanks for the support guys! I am soooo tired of dieting! Its worth it though, I think I'll be in better condition for this show. I'm trying not to get too depleted, I've been taking in a few more carbs and carbing up every third day instead of every forth day. bdwt. was at 192lbs. today. I'm going to carb heavy tomorrow!
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Post by mrky03 on Oct 23, 2007 17:59:49 GMT -5
bench press (401) 245x6,5,5
incline dumbbell (401) 110x5,100x5,90x6
incline fly 65x7,6
barbell curl 135x8,8
HS curl 120x4,95x6 plus X reps
incline curl 40x6,6
Nautilus Tread Climber, 20 min. 3.5 mph 280 cal.
meal 1 protein pancake
meal 2 6 oz. tuna 2 oz. mozzerella
meal 3 8 oz. 92% lean beef 4 cups salad/vinegar and oil
meal 4 2 scoops whey
pre workout N.O. Xplode
post workout 2 scoops whey
meal 5 8 oz. salmon large baked potato
meal 6 3 oz. mozzerella
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Post by Tim Wescott on Oct 24, 2007 5:50:53 GMT -5
Stay focused Joel.........great training!!
I found that after dieting so long,I could do less cardio and eat more calories just to help retain my size....it worked well for me,but I watched my condition closely so I couyld be as ripped as I possibly could at the same time.
Real long diet,but it`s gonna` pay off bigtime.............stay intense!
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Post by chanman83 on Oct 24, 2007 10:11:18 GMT -5
Joel great job my man! your going to tear the roof off the venue!!!
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Post by mrky03 on Oct 24, 2007 20:37:54 GMT -5
Stay focused Joel.........great training!! I found that after dieting so long,I could do less cardio and eat more calories just to help retain my size....it worked well for me,but I watched my condition closely so I couyld be as ripped as I possibly could at the same time. Real long diet,but it`s gonna` pay off bigtime.............stay intense! Sounds like what I've been doing these last 3 weeks. I'm watching my condition really close and eating a few more calories, I'm still getting leaner so I should be in better condition in two more weeks!
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Post by mrky03 on Oct 24, 2007 20:38:28 GMT -5
-------------------------------------------------------------------------------- Not much time to post or look at your guys workouts lately. Seems like I'm at the gym for half of the evening lately by the time I train and do cardio and tan etc. Oh well not much longer!
standing calf raise 300x16,12,12
seated calf 4 plates x 12,10,10
calf press 190x15 plus burns
20 min. Nautilus Tread Climber 3.5 mph 280 cal.
meal 1 9 egg whites/3 yolks 2 servings oats
meal 2 6 oz. tuna 1 serving oats 2 oz. mozzerella
meal 3 6 oz. tuna 2 cups brown rice
meal 4 2 scoops whey 1 serving oats 2 tbsp. almond butter
pre workout N.O. Xplode
post workout Cell Mass 2 scoops whey
meal 5 8 oz. chicken breast 2 large baked potatoes (oven fries)
Carbed heavy today, looking ripped!
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Post by RUBICON19 on Oct 24, 2007 21:25:02 GMT -5
Its worth it bro. You are only going to get better!
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Post by mrky03 on Oct 25, 2007 18:18:21 GMT -5
bent over row 275x10 295x6 275x6
deads 455x5,4
pulldowns 220x6 200x6
seated pulley rows ss/ pullovers 220x8/75x9 200x8/75x8
shrugs 455x5 405x6
behind the back shrug/row (Haney style) 135x10,10
meal 1 9 egg whites/3 yolks 1/2 cup oats 1 serving whey
meal 2 6 oz. tuna 2 oz. mozzerella 2 cups green beans
meal 3 8 oz. chicken 2 cups green beans
meal 4 2 scoops whey
pre workout N.O. Xplode 3 Nitrix
post workout Cell Mass 2 scoops whey
meal 5 8 oz. 92% lean beef 4 cups salad/salsa/ranch dressing 2 oz. mozzerella
meal 6 6 oz. tuna
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Post by mrky03 on Oct 26, 2007 19:12:42 GMT -5
military press 185x4,175x5,175x4
lateral raise 45x10,8,8 plus burns
bent over lateral 60x10,10,8
close grip bench press on Smith machine 245x6,4
pressdowns 85x10,8
seated dumbell triceps ex. 75x10,8
20 min. Nautilus Tread Climber 280 cal. 3.5 mph
meal 1 protein pancake
meal 2 6 oz. tuna 2 oz. mozzerella 2 cups broccoli
meal 3 8 oz. chicken breast 2 oz. mozzerella 2 cups broccoli
meal 4 2 scoops whey
pre workout N.O. Xplode 3 Nitrix
post workout Cell Mass 2 scoops whey
meal 5 20 almonds protein pancake
meal 6 1 scoop whey 2 tbsp. almond butter
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Post by mrky03 on Oct 27, 2007 17:33:55 GMT -5
I am ready guys! I pinched 2mm at the naval this morning and I've got striated glutes! ;D
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Post by RUBICON19 on Oct 27, 2007 21:45:51 GMT -5
I am ready guys! I pinched 2mm at the naval this morning and I've got striated glutes! ;D SERIOUS???!!!! Woooo Whoooo!!! PICS!!! PICS!!! PICS!!! #btrophysmiley2ee#
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Post by mrky03 on Oct 29, 2007 17:57:56 GMT -5
Last leg workout before the show!
squats 365x10,8,7
hacks 4 plates x 10,8
lunges 135x7 115x10
leg ex. 135x15 plus burns 135x10 plus burns
lying leg curl 90x10,9
seated leg curl 110x10,8 plus burns
stiff leg deads 275x10,8
meal 1 1 scoop whey 8 egg whites/2 yolks 1/4 cup oats/sugar free syrup
meal 2 6 oz. tuna 2 oz. mozzerella 20 almonds
meal 3 8 oz. chicken breast 2 cups broccoli
meal 4 2 scoops whey
pre workout N.O. Xplode 3 Nitrix
post workout Cell Mass 2 scoops whey
meal 5 8 oz. tilapia 7 oz. sweet potato/tbsp. Smart Balance margerine 2 cups broccoli
meal 6 2 tbsp. almond butter 1 scoop whey
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Post by intenceman on Oct 29, 2007 22:32:35 GMT -5
Nice job! You're almost there! Wnen is the show?
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Post by mrky03 on Oct 30, 2007 17:43:56 GMT -5
Nice job! You're almost there! Wnen is the show? Nov. 10'th! 11 day countdown!
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